Alright, you just got an easy week, time to get back to endurance training.
Week Nine program:
Sunday, Friday - off
Monday, 5 mile Easy Run (under 70% HRM)
Tuesday, Thursday - 4 miles easy (under 70% HRM)
Wednesday - 7 miles Tempo (80-88% HRM) This you will do by warming up one mile under 70% MHR, then alternate between 2 minutes under 70% HRM and 10 minutes 80-88%, then again between 2 minutes under 70% HRM and 10 minutes 80-88%of your HRM, etc., to a distance of 6.5 miles and then a half mile cool down.
Saturday - 12 miles (under 70% first 8 miles, 70-80% last two miles)
You have now built up to 10 minutes for a Tempo Workout.
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